CrossFit Bairnsdale

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�Crossfit coach
�Strength & Conditioning
�Physiotherapy
�Exercise Rehab Specialist


INDIVIDUAL or GROUP COACHING • PROGRAMMING • CLASSES

�Masters of Physiotherapy; B.Ex.Sci; Cert 3&4 F

🔥🚒 Cheer on Nick this Saturday! 🚒🔥Our very own Nick Bain is taking on the Melbourne Firefighter Stair Climb this Saturda...
04/09/2025

🔥🚒 Cheer on Nick this Saturday! 🚒🔥

Our very own Nick Bain is taking on the Melbourne Firefighter Stair Climb this Saturday, 6th September at 9:25am! 💪🏽

He’ll be climbing 28 floors in full firefighter gear to raise money and awareness for mental health, cancer, and the wellbeing of our firies.

👉 You can support Nick by donating here: https://www.firefighterclimb.org.au/climber/nicholasbain/

👉 And you can watch him live in action here: https://www.youtube.com/live/0PqomSPYzJY?si=GCfNxZva1bsYy_LV

Let’s get behind Nick and show him the huge support of our community! 💙🙌

03/09/2025

𝗕𝗮𝗿𝗯𝗲𝗹𝗹 𝘀𝗻𝗮𝘁𝗰𝗵 𝗹𝗶𝗴𝗵𝘁𝗶𝗻𝗴 𝘂𝗽 𝘆𝗼𝘂𝗿 𝘀𝗵𝗼𝘂𝗹𝗱𝗲𝗿? 😩 𝗧𝗿𝘆 𝘁𝗵𝗶𝘀 𝗶𝗻𝘀𝘁𝗲𝗮𝗱.

Sometimes it’s not the lift—it’s the setup.
Fixed grip + rotation = cranky shoulder city. 🫠

Enter: the Dumbbell Sn**ch.

✅ More freedom through the shoulder
✅ Less torque on the joint
✅ Same spicy stimulus, without the pain

This swap gives you the freedom to move in a better position, without bailing on your workout.
Because sore shoulders don’t mean stop—they mean smarter training.

Save this for your next WOD tweak and tag your mate who’s forever icing their rotator cuff. 👀

03/09/2025

Me: loses track of reps
Also me: “Eh… probably 12. Let’s call it 15 and move on.” 🤷‍♀️💪

31/08/2025

𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿𝘀 𝗳𝗲𝗲𝗹𝗶𝗻𝗴 𝗰𝗿𝗮𝗻𝗸𝘆? 😤 𝗪𝗲 𝗴𝗼𝘁 𝘆𝗼𝘂.
If push-ups, presses or overhead work are setting your shoulders on fire (and not the good kind) 👉 stick with us.

This new series is all about managing grumpy, overworked shoulders—without ditching your training.

You’ll get:

✅ Smart exercise swaps
✅ Simple stretches
✅ Go-to strength and mobility tips to keep you moving well

In Part 1, we’re kicking off with an easy sub for barbell strict press:
👉 L𝗮𝗻𝗱𝗺𝗶𝗻𝗲 𝗣𝗿𝗲𝘀𝘀 – Single side. Neutral grip. Less strain. More gain.

Perfect for dialling things back without checking out.

Pain ≠ progress. Modify smart, train strong, stay in the game.

30/08/2025

That first box jump. Your heaviest clean. A week of consistency.
It’s not “just a small win”—it’s the foundation of your strength.
Tag a training buddy and shout out their progress! 👇
Let’s celebrate showing up and leveling up.

28/08/2025

🚀 Big risks. Big rewards. Big growth.
The only constant? CHANGE. 🔥

You’ve got time. You’ve got this. The only question is… are you ready to go all in? 💪

27/08/2025

𝗬𝗼𝘂’𝘃𝗲 𝘀𝘁𝗿𝗲𝘁𝗰𝗵𝗲𝗱 𝗶𝘁. 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵𝗲𝗻𝗲𝗱 𝗶𝘁. 𝗡𝗼𝘄 𝗹𝗲𝘁’𝘀 𝗹𝗼𝗰𝗸 𝗶𝘁 𝗶𝗻. 🔐
Final stop in our front rack series: position check.
Because all the mobility in the world won’t help if your setup’s off.

Here’s what we’re dialling in:

🔹 𝗤𝘂𝗶𝘁 𝘁𝗵𝗲 𝗱𝗲𝗮𝘁𝗵 𝗴𝗿𝗶𝗽 – A tight grip = tight forearms = no room to move. Relax those fingers.
🔹 𝗘𝗹𝗯𝗼𝘄𝘀 𝗛𝗜𝗚𝗛 – Think shoulder height or above. If they’re dropping, your lats might be holding you back.
🔹 𝗦𝗵𝗼𝘂𝗹𝗱𝗲𝗿𝘀 𝗕𝗔𝗖𝗞 – No rounding forward. Retract those shoulder blades and own that position.
🔹 𝗙𝗶𝗴𝗵𝘁 𝗳𝗼𝗿 𝗶𝘁 – As the bar gets heavier, it’ll try to pull you down. You? You’re holding strong and staying tall.

This stuff matters—not just for cleans and front squats, but for staying pain-free and lifting with confidence.

This is how we turn “I hate front squats” into “load it up.”

You’ve got this, team. Let’s keep building.

25/08/2025

If you know… you know.
And if you don’t, you’re probably in gym jail right now 😏

24/08/2025

𝗠𝗼𝗯𝗶𝗹𝗶𝘁𝘆 𝘂𝗻𝗹𝗼𝗰𝗸𝗲𝗱? 𝗡𝗼𝘄 𝗹𝗲𝘁’𝘀 𝗯𝘂𝗶𝗹𝗱 𝘁𝗵𝗲 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗼 𝗵𝗼𝗹𝗱 𝗶𝘁. 💪
You’ve stretched it. You’ve mobilised it.
Now it’s time to own that front rack position with some good old-fashioned time under tension.

This week, we’re bringing the 🔥 with 3 strength moves to help lock in your new range and boost your barbell confidence:

🔹 𝗙𝗿𝗼𝗻𝘁 𝗥𝗮𝗰𝗸 𝗖𝗮𝗿𝗿𝗶𝗲𝘀 – Elbows up, core on, just walk it out.
🔹 𝗣𝗮𝘂𝘀𝗲 𝗙𝗿𝗼𝗻𝘁 𝗦𝗾𝘂𝗮𝘁𝘀 – Sink into it. Hold it. Breathe through the burn.
🔹 𝗭 𝗣𝗿𝗲𝘀𝘀 – Press, re-rack, repeat. Focused, controlled, and spicy.

These drills aren’t just about strength—they’re about position.
Because a solid front rack isn’t just comfy—it’s powerful.

Stick with us through this series, and your wrists (and lifts) will thank you. 🙌

𝗦𝗮𝘃𝗲 𝗶𝘁. 𝗧𝗿𝘆 𝗶𝘁. 𝗧𝗮𝗴 𝘆𝗼𝘂𝗿 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗯𝘂𝗱𝗱𝘆 𝘄𝗵𝗼 𝗻𝗲𝗲𝗱𝘀 𝘁𝗵𝗶𝘀.

23/08/2025

Anyone can lift when they feel strong.
But champions lift when it’s hard.
Tired? Stressed? Sore?
You train the body AND the mind in this box.
Every tough day makes you tougher. Let’s go.

20/08/2025

𝗪𝗿𝗶𝘀𝘁 𝗽𝗮𝗶𝗻 𝗶𝗻 𝘁𝗵𝗲 𝗳𝗿𝗼𝗻𝘁 𝗿𝗮𝗰𝗸? 𝗟𝗲𝘁’𝘀 𝗯𝗿𝗲𝗮𝗸 𝗶𝘁 𝗱𝗼𝘄𝗻—l𝗶𝘁𝗲𝗿𝗮𝗹𝗹𝘆.
Tight lats? Locked-up spine? Grippy forearms? It all stacks up and crushes your front rack position.

This week, we’ve got 3 mobility moves that’ll open you up and take the pressure off your wrists:

🔹 Banded Lat Stretch – Hang, lean, twist. Unlock those wings.
🔹 Thoracic Extensions – Foam roller magic for a more upright rack.
🔹 Forearm + Wrist Flow – Stretch it. Mobilise it. Get it moving before you lift.

These are quick, powerful wins you can do pre-WOD or on rest days to feel way better under the bar.

Because pain in your setup? That’s not a badge of honour—it’s a fixable problem.
And we’re here to help you fix it.

Hit save 🔖 and give these a crack before your next lift.

Address

3 Campbell Drive Bairnsdale
Bairnsdale, VIC
3875

Telephone

+61493505864

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